Highest-Fiber Foods, Ranked Per Serving (2026)

Navy beans provide 19.1 g of fiber per serving, while small white beans offer 18.6 g. Yellow beans contain 18.4 g of fiber per serving.

This post ranks whole foods by fiber content per typical serving, using data from USDA FoodData Central. The focus is on foods that are commonly consumed in the United States.

Why Fiber Matters for Digestion, Cholesterol, and Blood Sugar

Fiber is important for digestion, helping to maintain regular bowel movements and prevent constipation. It is also associated with lower cholesterol levels, which can support heart health. Furthermore, fiber can help regulate blood sugar levels, making it a beneficial component of a balanced diet. This is educational information, not medical advice.

Highest-Fiber Foods, Ranked Per Serving

Below is a ranked list of the highest-fiber foods based on typical serving sizes.

#	Food	Typical serving	Fiber/serving (g)	Fiber/100 g (g)	Calories (kcal)	Protein (g)	Sugar (g)	Carbs (g)
1	Navy Beans (cooked)	1 serving (182 g)	19.1	10.5	255	15.0	0.7	47.4
2	Small White Beans (cooked)	1 cup (179 g)	18.6	10.4	254	16.1	0.0	46.2
3	Yellow Beans (Cooked)	1 serving (177 g)	18.4	10.4	255	16.2	0.6	44.7
4	Black Bean Soup (canned, condensed)	1 serving (257 g)	17.5	6.8	234	12.4	6.4	39.6
5	Dehydrated Carrot	1 serving (74 g)	17.5	23.6	252	6.0	28.7	58.9
6	Cooked Adzuki Beans	1/2 cup (230 g)	16.8	7.3	294	17.3	0.0	57.0
7	Cooked French Beans (Boiled)	1 serving (177 g)	16.6	9.4	228	12.5	0.0	42.5
8	Canned Black Beans (Low Sodium)	1/2 cup (240 g)	16.6	6.9	218	14.5	0.6	39.7
9	Royal Red Kidney Beans (Cooked)	1 cup (177 g)	16.5	9.3	218	16.8	0.0	38.7
10	Kidney Beans (cooked)	1 serving (177 g)	16.5	9.3	219	16.2	0.0	39.7
11	Cranberry Beans (canned)	1 can (260 g)	16.4	6.3	216	14.4	0.0	39.3
12	Dried Stewed Pears, Unsweetened	1 serving (255 g)	16.3	6.4	324	2.3	69.9	86.2
13	Cooked Split Peas	1 serving (196 g)	16.3	8.3	227	16.3	5.7	40.2
14	Stewed Dried Pears with Sugar	1 serving (280 g)	16.2	5.8	392	2.4	0.0	104.0
15	Canned Chickpeas (drained)	1 serving (253 g)	16.2	6.4	352	17.8	10.1	57.0
16	Cooked Lentils (Boiled)	1 cup (198 g)	15.6	7.9	230	17.9	3.6	39.9
17	California Avocado (Raw)	1 avocado (230 g)	15.6	6.8	384	4.5	0.7	19.9
18	Wild Blueberries (canned, drained)	1 serving (319 g)	15.6	4.9	341	1.8	61.5	90.3
19	Raw Feijoa	1 fruit (243 g)	15.6	6.4	148	1.7	19.9	37.0
20	Cooked Pinto Beans	1 serving (171 g)	15.4	9.0	245	15.4	0.6	44.8

How Nutrola Tracks Fiber for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including fiber, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see highest-fiber beans and legumes, highest-fiber vegetables.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods. The fiber content is calculated per serving using USDA household weights, and per 100 g normalized values are provided for comparison. Each food entry is unique, focusing on whole foods. This information is for educational purposes only, not medical advice.

Frequently Asked Questions (FAQ)

How much fiber is in navy beans?

Navy beans contain 19.1 g of fiber per serving, which is the highest among the foods listed.

What are the top three highest-fiber foods?

The top three highest-fiber foods are navy beans with 19.1 g, small white beans with 18.6 g, and yellow beans with 18.4 g per serving.

How does fiber help with digestion?

Fiber aids digestion by promoting regular bowel movements and preventing constipation, contributing to overall gut health.

What is the fiber content of black bean soup?

Black bean soup contains 17.5 g of fiber per serving, making it a good source of dietary fiber.

Are there any fruits high in fiber?

Yes, dried stewed pears contain 16.3 g of fiber per serving, while wild blueberries provide 15.6 g per serving.

What is the fiber content in cooked lentils?

Cooked lentils contain 15.6 g of fiber per serving, making them a nutritious option for increasing fiber intake.

Key Takeaways

• Navy beans have 19.1 g of fiber per serving.
• Small white beans provide 18.6 g of fiber per serving.
• Yellow beans contain 18.4 g of fiber per serving.
• Black bean soup offers 17.5 g of fiber per serving.
• Cooked adzuki beans have 16.8 g of fiber per serving.
• Cooked lentils provide 15.6 g of fiber per serving.